Yahoo Lifestyle The 16 Healthiest Fast Food Burgers, According to Registered Dietitians
The drive-thru can be complicated. Despite its convenience, fast food restaurants generally don't offer the healthiest options. Fast food menus often include items loaded with sodium and trans fats, which doctors, dietitians and scientists typically recommend against consuming in excess to lower your risk of conditions like high blood pressure.
Yet, the need for convenience—and desire to satisfy cravings—may consume you from time to time. Understanding how to keep your choices as nutritious as possible is helpful in these situations. So, what's the healthiest fast-food burger? Is there even such a thing? Registered dietitians dished their choices for the 16 healthiest fast food burger orders at popular chains, plus shared insights on how to keep your selection more nutritious.
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How To Order The Healthiest Fast Food Burger, According to RDs
There isn't a one-size-fits-all answer to what the healthiest fast food burger is, though size does matter. Registered dietitians suggest remaining mindful of toppings, nutrients and what else you're ordering with your burger.
Consider portion size
Opt for a fast-food burger that satisfies your craving and hunger without going overboard. "Stick to standard menu sizes and avoid double or extra-large options," says Morgan Walker, MS, RD, LDN, a sports nutritionist/dietician with Lebanon Valley College. "Consider enjoying a kid’s or junior-sized burger mindfully to enjoy the flavors without going overboard on calories, saturated fat or sodium."
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Prioritize healthy fats
These days, some fast-casual chains have tweaked their menus to provide different topping choices. "If available, ask for avocado, which provides healthy monounsaturated fats," says Katie Sanger, MS, MA, RDN, LDN of WellTheory. "This helps stabilize blood sugar and keeps you fuller longer."
Add produce
Every little bit counts. "While most fast food restaurants aren’t known for their variety of fresh veggies, you can always ask for extra lettuce, tomato, and onion to sneak in some fiber, vitamins and minerals to help make your meal a bit more balanced," says Emily Hirsch, MS, RD, a health writer and owner of South Charlotte Nutrition.
Skip the combo meal
Combo meals promise bang for your buck deals, but are they best for your body? Often, the answer is no. "Sides at fast food places generally consist of fries and sodas, which pile on the calories and sugar without adding any real nutrition to your meal," Hirsch says.
Choose nutritious sides and beverages
When possible, opt for a salad or fruit instead of fries to balance the meal, suggests Andrea Soares, MS, RDN, CSSD, a registered dietitian with Top Nutrition Coaching. She adds that trumps sugary beverages from a health standpoint.
Related: Try the 7-Day High-Protein, Anti-Inflammatory Diet for Weight Loss
What Is The Healthiest Fast Food Burger?
1. Burger King hamburger
280 calories
10 grams of fat
2 grams of sodium
31 grams of carbohydrates
14 grams of protein
Hirsch says the caloric content is "pretty reasonable" for a fast-food burger, and the protein should fuel your tank. You shave off some calories and fat by skipping the mayo and cheese. However, Hirsch warns that the nearly 2 grams of sodium (or 2,000 milligrams, as it's more frequently measured) is almost all of the recommended daily intake of 2,300 mg.
2. Shake Shack single hamburger
500 calories
30 grams of fat
1,250 mg of sodium
26 grams of carbohydrates
29 grams of protein.
Hirsch likes that this burger can come with lettuce and tomato, which she says "may not qualify as a full-on salad, but any fresh produce is better than none." "It's with 100% Angus beef, which often signifies a higher-quality meat compared to standard beef options found in many fast-food restaurants," she continues. However, the 500 calories and 30 grams of fat (including 12 grams of saturated fat) are relatively high.
3. In-N-Out protein-style burger
200 calories
14 grams of fat
390 mg of sodium
8 grams of carbohydrates
12 grams of protein.
Psst...the not-so-secret menu at cult-favorite In-N-Out Burger allows you to swap the bun for lettuce. "Going bunless will reduce your carbs and, in turn, your calorie intake," Hirsch says. Yet, it's a catch-22. "Is a burger even a burger without the bun?" Hirsch says. "You may feel deprived by eliminating one of the main components of a burger."
4. Wendy’s Jr. cheeseburger deluxe
375 calories
20 grams of fat
1.9 grams of sodium
31 grams of carbohydrates
17 grams of protein
Hirsch points to pros like the relatively low calorie and high protein content. Adding lettuce and tomatoes also increases nutritional value. However, the high sodium and sugar (from the ketchup) are pain points for Hirsch.
Related: These Are the 12 Best High-Fiber Fast Food Orders, According To Registered Dietitians
5. McDonald's hamburger
250 calories
9 grams of fat
510 mg of sodium
30 grams of carbohydrates
12 grams of protein.
If you find yourself at the fast food chain with the ubiquitous Golden Arches, a single hamburger is one of the healthier choices you can make. Soares points out that it's the lowest-calorie option on the menu and offers simplicity and portion control. However, it's still high in sodium, and its protein content is lower than other burgers'.
6. BurgerFi VegeFi burger
463 calories
17 grams of fat
1,229 mg of sodium
14 grams of protein.
Soares says this quinoa-veggie blend burger gives vegetarians an option. Plus, lettuce and tomato count as veggies. However, a "plant-based burger" doesn't always mean the "hands-down healthiest" burger. Soares warns that the cheese adds fat (consider removing it) and is salty.
7. Burger King Whopper Jr.
330 calories
19 grams of fat
560 mg of sodium
30 grams of carbohydrates
15 grams of protein.
Not feeling the classic hamburger at Burger King? Have it your way—for less. The Whopper Jr. slices more than 50% of the calories off of the standard size (670 calories). Soares says it's still high in sodium (holding the mayo will move the needle in a more nutritious direction).
8. Culver's Butterburger single on a lightly toasted buttered bun
390 calories
17 grams of fat
480 mg of sodium
38 grams of carbohydrates
20 grams of protein
Soares likes that this Culver's burger is made fresh and is customizable. The nutrition website's information even breaks down where the calories are from (220 calories from the bun and 170 calories from the patty) so you can decide what to keep and ditch. Once again, the sodium content is high, and the buttered bun boosts calories and fat.
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9. Carl Jr’s Famous Star with cheese
670 calories
38 grams of fat
1,280 mg of sodium
56 grams of carbohydrates
28 grams of protein.
Walker says the high protein count in this Carl's Jr. burger can help with satiety, and the veggie toppings add fiber and nutrients. While the 670 calories are lower than many other menu choices at Carl Jr's, including the "Super Star with cheese" (930 calories), Walker says it's still a lot. The nearly 1,300 mg of sodium isn't the best for your ticker.
10. Jack in the Box junior cheeseburger
370 calories
21 grams of fat
880 mg of sodium
30 grams of carbohydrates
33 grams of protein.
Walker explains that ordering a junior reduces the calories. Still, it's relatively high in sodium and saturated fat (7 grams) for a smaller-size burger. She also notes it lacks the veggies in other burgers.
11. In-N-Out hamburger with onion
360 calories
16 grams of fat
660 mg of sodium
37 grams of carbohydrates
16 grams of protein.
If the aforementioned lettuce wraps at In-N-Out don't cut it, the chain's standard hamburger with an onion is a still-healthy alternative sandwiched between two bread-based buns. Walker says the calories, sodium and saturated fat (4.5 grams) are lower than those of other In-N-Out items. However, she points out that 16 grams of protein are also on the lower side.
12. Shake Shack Shroom Burger
510 calories
27 grams of fat
670 mg of sodium
49 grams of carbohydrates
18 grams of protein.
The alliteration of Shake Shack's shroom burger is fun, and the plant-based offering may scream "healthy." Is it? That's nuanced. "It's a flavorful plant-based option that is lower in sodium than other options," Walker says. However, she adds that it's higher in fat and calories than other Shake Shack foods.
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13. Sonic Jr. burger (kid's menu)
Nutrition facts (burger only):
330 calories
15 grams of fat
710 mg of sodium
33 grams of carbohydrates
16 grams of protein
You don't actually have to be a kid to order off the kid's menu at Sonic. Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor at Garage Gym Reviews, says that the smaller size helps you save calories. However, it lacks veggies and remains high in salt. Consider skipping the apple sauce and bringing your own fruit for more fiber (the apple sauce has 2 grams) and less sugar (it contains 11 grams of sugar).
14. Dairy Queen hamburger
320 calories
13 grams of fat
870 mg of sodium
35 grams of carbohydrates
20 grams of protein
Dr. Mohr says this basic burger is modest in calories compared to other fast-food items. Plus, nixing the cheese—while potentially sad—lowers fat. However, it has minimal veggies and a ton of sodium.
15. White Castle original slider
55 calories
7 grams of fat
230 mg of sodium
15 grams of carbohydrates
6 grams of protein
Sanger likes that White Castle's sliders are smaller portions that are easy to pair with a salad. However, the downside of the small size is that it's easier to overeat. "Limit yourself to one or two sliders to control your sodium intake," Sanger suggests.
16. Steak 'n Shake single without cheese
320 calories
130 grams of fat
820 mg of sodium
32 grams of carbohydrates
15 grams of protein.
Yes, the photo has cheese, but asking the Steak 'n Shake team to hold it saves you 70 calories. Indeed, Sanger notes that this fast-food burger is lower in calories and sodium than other choices. However, the no-cheese choice may make it taste bland to some. Sanger suggests adding lettuce and tomato to add nutrients (including fiber, and flavor. "Pair with a side of fresh fruit or a veggie-packed salad," Sanger says.
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Sources:
Morgan Walker, MS, RD, LDN, sports nutritionist/dietician with Lebanon Valley College
Emily Hirsch, MS, RD, health writer and owner of South Charlotte Nutrition
Andrea Soares, MS, RDN, CSSD, a registered dietitian with Top Nutrition Coaching
Nutrition. Burger King.
Shaking the Salt Habit to Lower High Blood Pressure. American Heart Association.
Nutrition information. Shake Shack.
In-N-Out. Nutrition.
Jr. Cheeseburger Deluxe. Wendy's.
Nutrition Calculator. McDonald's.
Menu. BurgerFi.
Culver's nutrition and allergen guide. Culver's.
Nutrition information. Carl Jr's.
Nutrition facts. Jack in the Box.
Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor at Garage Gym Reviews.
Menu. Sonic.
Nutrition facts and allergy information. Dairy Queen.
Nutrition information. White Castle.
Nutrition. Steak 'n Shake.
